030217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip opener, then

5 Turkish get-ups each side into

2 Rounds

10 Scap retractions

5 Hang power cleans

5 Hang squat cleans

Fitness

FIT: Metcon (5 Rounds for weight)

7 Rounds, not for time:

5 Front squats

10 Ring rows (feet elevated if possible)

15 Hip extensions (add weight if necessary)
Log the weight of each front squat set. The ring rows should be a challenge, set yourself under the rings as required, or raise your feet on to a box.

Performance

PERF: Metcon (No Measure)

EMOM 11 mins:

Mins 1- 8: 3 Strict handstand push-ups (deficit if you can)

Mins 9-11: 8 Kipping handstand push-ups (deficit if you can)

PERF: Metcon (AMRAP – Reps)

8 minute AMRAP:

3 Clean and jerk 70/45kg

3 Burpees over the bar

6/6, 9/9, 12/12 etc

Extra Credit

STR: Back Squat (2-2-2-2-2-1-1)

2 at 60, 70, 75, 80, 85 %, 1 at 90, 1 at 95%

SKILL: Snatch (2-2-2-2-1-1-1)

2 at 60, 70, 75, 80%, 1 at 85, 90, 95%

COND: Metcon (Time)

3 Rounds for time:

20cal Row

20m Prowler push (plus 100kg/75kg)

20m Handstand walk

20/10 Deadball over the shoulder 45kg

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

%d bloggers like this: